CrossFit Whip

Every… What?

Wasn’t feeling anything from yesterday’s workout until I got to the gym and started moving around. Then I could feel my shoulders were tight.

Warm-up

4 Rounds

20s Hollow Hold

10s Rest

20s Superman Hold

10s Rest

Interesting for a warm-up.

Gymnastics Test

1:30 AMRAP

Handstand Push-ups

The focus for the next month (gym is a week behind the Krypton programming) is handstand push-ups. I choose to work on kipping and was able to get 32 reps by doing 15-10-7. The first 15 were done in 20 seconds, so I bet I could do better by coming off the wall much earlier.

Conditioning

E2M – 8:00

200m Run

50 DU

2:00 Rest

E2M – 8:00

200m Run

10 Push Presses (115#)

For those first 8 minutes I thought we were doing an alternating EMOM. So I wash pushing hard on my runs and finishing just in time. Never missed a double under. Then during the rest I realized it was E2M. I don’t know what I was thinking. At that point I was committed and knew I could make the runs, so I kept up my pace. I probably missed by a few seconds on some in the next 8 minutes. Those push presses were a challenge after taxing our calves with the jumping rope. The Rx for this was 155/105!!